Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Cooked Frozen Carrots	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	5.06% 147kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	6.15% 1.97g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	231% 300g	130g per day for Men 19-50 years
Sugars	22.3% 16g	109% 79.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.53% 1.1g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	95% 36g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	38.4% 34.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	14% 139mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26.3% 2.1mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cereals ready-to-eat, ALPEN per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Cereals ready-to-eat, ALPEN:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, 2 times more Vitamin E and 5.4 times more Vitamin K than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 13.3 times more Vitamin B1, 10.8 times more Vitamin B2, 5.1 times more Vitamin B3, 3.3 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and 3.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Cereals ready-to-eat, ALPEN:

• 14 ounces of Cooked Frozen Carrots have 2.2 times more Sodium and 12.2 times more Water than Cereals ready-to-eat, ALPEN.
• While 14 oz of Cereals ready-to-eat, ALPEN contain 4.2 times more Calcium, 3.7 times more Copper, 5.7 times more Iron, 8.5 times more Magnesium, 12 times more Phosphorus, 2.2 times more Potassium, 28.8 times more Selenium and 8.6 times more Zinc than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, ALPEN contain 9.5 times more Energy, 4.9 times more Fat, 3 times more Omega 6, 9.8 times more Carbohydrate, 4.9 times more Sugars, 2.8 times more Fiber and 19.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cereals ready-to-eat, ALPEN offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein